Wednesday - Dec. 13

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20kg
 - 8 rpm

Main Set
 - 24kg
 - 6 minutes
 - 8 rpm
 - better than Monday

Rest 10 minutes

KB Clean+Jerk
 - 2 minutes @ 28kg
 - 8 rpm

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 10 @ 175# x 12 last on 3:00

Deadlift (405# max)
 10 x 135#
 5 x 205#
 5x 10 @ 245# x 12 last on 3:00

Campus Board
 - large rungs
 - ladder x3

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Client, Lunch.....

Hanging Knee Raise
 3x 20

Clients......

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x10
Dips 2x12

Clients, Dinner, Clients......

KB Snatch - warm-up
 - 2 minutes @ 16, 20, 24kg
 - 16 rpm

Main Set
 - 10 minutes @ 28kg, switch arms every minute
 - 16 rpm
 - aveHR 145
 - maxHR 158